Four-day training programs

The programs are provided as examples only, as you know the program must be adapted personally. To avoid the exercises being structured into patterns, it is necessary to give them variety, so another possible exercise is given in brackets.

4-day program: muscle groups are trained once a week.

Monday back muscles, biceps muscle
1. Pull-ups behind the head or from the front (possible with weight) (3x max)
2. Barbell Forward Bend Deadlift (or Single Dumbbell Forward Bend Deadlift or Deadlift) (3×9)
3. Weight pull on machine (machine and exercise similar to #2) (or approximately seated cable pull) (3×9)
4. Forward Bends (Standing Barbell Pull or Horizontal Cable Pull) (3×12) or 2×10
5. Standing barbell curl (3×9)
6. Dumbbell raises (standing, seated or angle bench) (or Scott bench with barbell or dumbbells) (3×8-10)

Tuesday shoulder muscles, trapezius, press exercises
1. Barbell sit-ups (in front or behind the head, or sometimes the exercise is modified to dumbbell sit-ups) (3×9)
2. Standing dumbbell or barbell forward raise (3×9)
3. Raise the dumbbells by bending sideways (2×10)
4. After standing up with dumbbells, you move to the sides (3×9)
5 Standing pull-ups (or standing shoulder shrugs) (3×9)
6. Press (curls or push-ups with a weight behind the head, further modification to a weightless exercise or combined with leg extension) (3-4x max)

Thursday pectoral muscles, triceps muscle
1. Horizontal barbell press (3×8-9)
2. Angle press (or dumbbell angle press) (3×8-10)
3. Lunges (or parallels) (3×10)
4. French press (3×9-10)
5. Standing cable tie (3×9)
6. With a bent dumbbell (or with a dumbbell sitting behind your head, or with narrow parallel grips) (3×10-12)

Friday leg muscles, forearm
1. Heating with dvir. coach (5-7 minutes)
2. Barbell Squats (3×10)
3. Bench press (or seated leg extension) (3×9) or 3×10-11
4. Bend your legs to the machine while lying on your stomach (4×10)
5. Machine-made veal (4×12-14)
6. Seated forearm barbell or dumbbell curl (or standing barbell curl, palms down) 3×10-11

4-day program: muscle groups are trained 2 times a week.

1 day pectoral muscles, back muscles, biceps
1. Angle press (3x 8) (S)
2. Dumbbell Angle Presses (3x 9-10) (S)
3. Angular Lunge (2x 9-10) (S)
4. 1 dumbbell bench (3x 9-10) (L)
5. Horizontal cable tie (2x 9-10) (L)
6. Bend the barbell through the elbows (1-2x 8-10) (L)

Day 2 leg muscles, shoulders, triceps
1. Squats (4x 10-12)
2. Machine leg press (3x 9-10)
3. Barbell press from the front/or behind the head (3x 8-10) (S)
4. Bridges to towns (3x 10) (S)
5. Parallel push-ups / or French press (2x 8-10) (L)

Day 3 back muscles, pectoral muscles, biceps
1. Pull-ups (3x 8-10) (S)
2. Bent Barbell Pull (2x 8-10) (S)
3. 1 Barbell Half Pull-Up (2x 8) (S)
4. Bench Press (3x 8-10) (L)
5. Overhead press / or parallel / or dumbbell press (2-3x 8-10) (L)
6. Barbell Curl (2x 8) (S)
7. Alternate dumbbell angle sitting / or scotch bench / or knee raise / or alternating standing / or sitting (1-2x 9-10) (S)

Day 4 leg muscles, shoulders, trapezius, triceps
1. M train (3-4x 8-10)
2. Calf (3x 15-17)
3. Side bridges while standing (4x 9-10) (L)
4. Barbell pull-ups/or crunches (2x 8-10) (L)
5. Close pressure (3x 8-10) (S)
6. Parallel (3x 8-9) (S)

Note:
(S) – the recommended load for the muscle group is higher
(L) – the recommended load for the muscle group is lighter